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West Chester, PA
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Day

January 7, 2019

1.8.19

Olympic: 8×3 Hang Snatch High Pull 8×3 Hang Snatch Auxiliary: 9…7…5 of: Snatch…165/115 Thruster…165/116 Burpee Box Jump Over Bar Muscle Ups Metcon: Explode WOD
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1.8.19 TUESDAY “ROWMAGEDDON”

Strength: 8…6…4 of: Sumo Deadlift (85% 1RM) Negative Toes to Bar Metcon: 2 Rounds of: 7min AMRAP of: 50/40cal Row 30 Deadlift…185/125 20 Burpee Over Bar 20 Hang Cleans…185/125 3min Rest For Total Reps
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